How to avoid bloating naturally after a meal

Bloating after a meal is usually not a cause for concern. They can often be avoided by following a few simple practices, such as not eating too much fiber, avoiding carbonated drinks, and eating and drinking more slowly. Bloating after a meal is a feeling that most people experience occasionally. It can cause stomach swelling and discomfort, which may be accompanied by flatulence or burping. Although bloating after a meal is not unusual, there are several ways to avoid it.

Ten ways to avoid bloating after eating

The following tips can help reduce or prevent bloating after a meal:

1 Don’t eat too much fiber

Fiber is a carbohydrate found in plant foods that the body cannot digest. They have important functions in the body, such as helping to regulate blood sugar levels and sugar consumption. However, foods high in fiber can cause some people to produce excessive amounts of gas. A study showed that a low-fiber diet helped relieve bloating in people with idiopathic constipation.

Here are some examples of fiber-rich foods:

– beans
– lentils
– fruits, such as apples and oranges
– broccoli
– Brussels sprouts

2. Be aware of food intolerances and allergies

Bloating is a typical symptom of a food intolerance or allergy. Intolerances and allergies can lead to excessive gas production or gas blockage in the digestive tract. The foods most likely to cause this phenomenon are wheat or gluten. There are no reliable tests to identify a specific food intolerance or allergy. The best way to identify them is therefore to proceed by trial and error. It can be helpful to keep a food diary to find out which foods are causing symptoms, such as bloating.

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3. Avoid foods high in fat

Fat is an essential part of any healthy diet and is an important source of energy. The body digests fat slowly because it takes longer than most other foods to pass through the digestive tract and can delay stomach emptying. In some people, this can cause bloating. For sufferers, avoiding high-fat foods can help reduce bloating. For example, a study in people with stomach emptying problems found that solid meals high in fat caused an increase in symptoms. Including bloating.

4. Drink and eat slowly

Drinking or eating too quickly increases the amount of air a person swallows. This can lead to a buildup of gas in the gastrointestinal tract.
For people who eat or drink quickly, this can cause bloating. So, slowing down the rate at which they eat could help reduce the problem.

5. Avoid carbonated drinks

Soft drinks contain carbon dioxide, a gas that can accumulate in the gastrointestinal tract and cause bloating. This can also happen with diet versions of soft drinks. Plain water is the best alternative to carbonated drinks to reduce the risk of bloating.

6. Ginger

Ginger is a traditional remedy for digestive problems. It contains carminative, which is useful in reducing excess gas in the gastrointestinal tract.
Ginger has some health benefits, including relief from gastrointestinal issues, such as bloating.

7. Avoid chewing gum

Chewing gum makes a person swallow more air. This air can accumulate in the gastrointestinal tract and cause bloating in some people.

8. Light exercise after eating

Light post-meal exercise, such as a walk, can help reduce bloating in some people.
Light physical exercise helps eliminate gas from the digestive tract and relieves bloating.

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9. Avoid talking while eating

Talking while eating increases the possibility of swallowing air. This can cause air to build up in the gastrointestinal tract, leading to bloating.

10. Treat Heartburn

Heartburn occurs when stomach acid backs up into the throat. Which can cause an uncomfortable burning sensation. It is also a common cause of bloating. Treating heartburn can be an effective way to reduce bloating in some people. A person can treat heartburn with over-the-counter medications such as antacids.

What causes swelling after eating?

Bloating after a meal occurs in the abdominal area. It occurs when large amounts of air or gas accumulate in the gastrointestinal tract.
Eating is a common cause of bloating because when the body digests food, it produces gas. People also swallow air when they eat or drink, which then enters the gastrointestinal tract. Flatulence and burping usually help relieve gas and air buildup in the gut. Bloating is a symptom of many health conditions, such as irritable bowel syndrome or food intolerance. However, most cases of bloating are preventable.


Food allergy. (nd)

Gas in the digestive tract. (nd)

Haniadka, R., Saldanha, E., Sunita, V., Palatty, PL, Fayad, R., & Baliga, MS (2013, April 23). A review of the gastroprotective effects of ginger (Zingiber officinale,/em> Roscoe) [Abstract]. Food & Function, 4, 845–855

Ho, K.-S., Tan, CYM, Daud, MAM, & Seow-Choen, F. (2012, September 7). Stopping or reducing dietary fiber intake reduces constipation and its associated symptoms. World Journal of Gastroenterology, 18(33), 4593–4596 6/

Homko, CJ, Duffy, F., Friedenberg, FK, Boden, G., & Parkman, HP (2015, January 19). Effect of dietary fat and food consistency on gastroparesis symptoms in patients with gastroparesis [Abstract]. Neurogastroenterology & Motility, 27(4), 501–508 9

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Lacy, BE, Gabbard, SL, & Crowell, MD (2011, November). Pathophysiology, evaluation, and treatment of bloating. Hope, hype, or hot air? Gastroenterology & Hepatology, 7(11), 729–739

Villoria, A., Serra, J., Azpiroz, F., & Malagelada, J.-R. (2006, November 1). Physical activity and intestinal gas clearance in patients with bloating [Abstract]. The American journal of gastroenterology, 101(11), 2552–2557

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